WOD

Monday 4-1-19

CrossFit Reaction – CrossFit

Warm-up

Squat Warm-Up (No Measure)

i. 1k Row @ EZ pace (5:00 cap)

ii. 2 sets:

– 8 Empty bar crane squats

– 6 Ring Rows with big squeeze at top

:15 passive Hang (let the lats lengthen out)

Strength

A.: Tempo Front Squat (3-3-3-3-3)

3-2-1-2

3s down

2s pause at bottom

1s up

2s rest at top
Add 5lbs from last week

The only thing that matters is the tempo! Faster and heavier=opportunity loss

Strength

B: Metcon (Weight)

B1 Front Foot Elevated Reverse Lunge 4×8 (8 Reps per leg)

B2 Single Leg Glute Bridge Hold 20-30 secs each leg

Rest 20 secs between B1 and B2

Rest 2 Minutes between each sets.

Accessory Work

Metcon (No Measure)

3-5 sets:

5-8 GHD sit-ups + :20 Hold in horizontal position

10 Back extensions + :20 Hold in horizontal

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